Tip 1: How to do the warm up
Tip 1: How to do the warm up
Sport allows you to feel inexcellent physical form, to attract the admiration of acquaintances and attract the attention of the opposite sex. You often go to the gym or work at home. But in order not to damage the muscles and conduct training without harm to the body, a warm-up is necessary. It is necessary to warm up the muscles before intensive training.
Instructions
1
Usually the warm-up includes 5-15 minutesaerobic exercise. The warm-up time depends on your physical fitness. Preheat those muscles that you plan on doing the exercises. For example, the muscles of the legs can be prepared by swinging or running on the spot. The longer you are going to practice, the longer the warm-up should be. In addition to training the muscles, warm-up also increases the effectiveness of training, due to increased blood flow in the muscles.
2
Start warm-up from running on the track or jumping rope. Just a couple of minutes. Then do 10-15 sit-ups. After - aerobic exercise. Put your feet apart and jump with clapped hands over your head. Do this exercise 15-20 times.
3
Stretching is also an integral part of the workoutbefore training. Lean down with a straight back, touching the tips of your toes with your toes in turn. Sit on the floor, spread your legs as wide as possible and pull yourself in turns to the knees of each leg.
4
Do a few push ups to strengthenblood flow in the muscles of the hands. Make slopes in each side 10-15 times. Turn your head up and down, right and left to relax the muscles of the neck and spine.
5
A good end to the warm-up is classes atcardiovascular equipment. Stepper or elliptical trainer will prepare all the remaining muscles before training. Now almost every gym has these simulators. If not, the exercise bike will work fine. After all the done actions, you can safely embark on a training session on power simulators, without fear of damaging any muscle groups.
Tip 2: How to properly warm up
Before you begin to perform more seriousexercises that put a lot of strain on certain muscles, it is first of all to learn how to properly warm up, where you need to start. After all, an unprepared body can, after diligent exercise, give big failures, which is not good for the body.
Warm-up is intended to ensure that the body is prepared to take the main load, while taking into account the psychological factor.
General warm-up: recommendations
To warm up fit simple exercises,up to dancing or beating the steppe. Before training, you need to move for five to eight minutes to get a small, but quite a long load on the musculature. To start any warm-up exercise, whether it is walking on the spot or jumping rope, it should be at a low pace, gradually adding speed. If you are an experienced athlete, trust your feelings, the rest need to focus on the heart rate. Pulse during warm-up exercises should be up to 95 and less than 110 beats per minute. Supporting a little pulse in this mode, you can feel pleasant warmth in the body, and the muscles will become elastic, which indicates the readiness for more serious tests. It is not necessary to engage in too intensive warm-up, it should only prepare the body. In a cool place, the time for warm-up increases, and you should wear clothes that will keep warm. If you need stretching muscles, without striving for extreme flexibility, stretching exercises continue after the main part of the workout. To do this, take the desired position, follow the stretching of the target muscle and fix it for a few seconds to feel a slight inconvenience from stretching. If discomfort does not arise, it means that the muscle is not stretched enough and it is not necessary to expect a proper effect. Do two or three approaches for all the right muscles, without interrupting rest, just act one by one.What you need to consider
When warming up before a specific exercise, you needDo not neglect warm-up approaches. The first approaches to strength training must necessarily be warm-up with the use of half the weight in the calculation from the worker. Repeat ten times, interrupting for no more than one minute. In a cool room should increase the number of warm-up approaches. This will warm up the body, which is good for the safe operation of the muscle. Take care of the workout with all seriousness, do not discount it. You should get into the habit of dedicating the first minutes in the hall to this, of course, an important stage of training, especially before performing strength exercises. Soon you will improve overall well-being, and training will bring joy.Tip 3: How to learn how to make a helik
Learning to dance breakdancing is not easy, especiallywhen it comes to stunts performed in the stalls. In order to dance beautifully, you need to learn to feel well your own body, be able to own it and of course, train regularly for beautiful, competent and safe performance of certain movements. Effectively looks the movement of the lower break dance - helix.
Instructions
1
The dancer, performing the helicopter, quickly rotates on the back and shoulder blades, spinning the body with the movements of straightened legs. Learning to do this trick is not as difficult as it seems.
2
First of all, learn how to make a helik incorrect position - the main emphasis in this movement should be on the shoulders and shoulder blades, and the rest of the back is not subjected to a heavy load. Straight legs spread widely apart and make powerful swings, spinning the body in a circle.
3
Before training, be sure to do a workoutand warm up the muscles to avoid injuries and strains. Grasp your back, hands, legs and arms, and then start exercising. The starting position from which you want to go into the helik is a hand resting on the floor. Point your elbows on your stomach.
4
Learn to stay in this position, thengo out to him after every turn. Going to the helicopter, stretch your legs to the sides as wide as possible, so that during the swirls you can cover the largest radius of the circle. Wave your legs tight and straight, rotating the body in a circle.
5
At first, make smooth and slow turns, andthen try to accelerate, making the flies powerful and sharp. Learn the fluency in the transitions from hand to shoulder, and from the shoulder - to the shoulder blades. With the shoulder blades during the execution of this movement, you must move to the other shoulder and at the same time make flies straight and widely set in the air with your feet.
6
Do not drop the floorback, try to keep the position on the shoulder blades so that later you can comfortably roll over and lean on your arm to go to the next turn. See the video lessons and records from the speeches of famous breakdance dancers, adopt their technique and train.
Tip 4: What kind of sports can I do when I'm pregnant?
Doctors like to repeat that pregnancy is notdisease. Women in this situation is not only not harmful, but it is also useful to play sports for the proper course of pregnancy, safe childbirth and the health of the child. It is important only to choose suitable sports and dose the load.
Instructions
1
No sport is strictly prohibited forpregnant women. It is important to understand that everything depends on the state of health and the level of physical training of a woman - if a professional athlete in the field of powerlifting can during pregnancy without damage to her health and well-being raise the bar with her weight, then the usual fragile girl who does not even charge even thinking about raising ten kilos, miscarriage is very likely in this case.
2
Therefore, choosing a sport for yourself,be guided by your activity before pregnancy. You can continue any activities by consulting with a doctor and reducing the strain, whether it's running, cycling, swimming, tennis. But be careful, watch your condition. If your favorite sport is associated with the risk of falls and injuries, it is advisable to refrain from it - it is not recommended to do figure skating, skiing and horse riding. If you are doing weight lifting, reduce the load several times or replace the workouts with dumbbells and bars for exercises with your own weight and exclude pressures. But the muscles of the back can make an extra emphasis, it will help you feel easier on the last terms.
3
Any cardio load - aerobics, exerciseson cardio simulators, shaping - you can continue to do at the same pace. It is undesirable to engage in group sports, diving and mountaineering during pregnancy. Poorly suitable for pregnant exercises associated with balance - the balance of the body is disturbed.
4
Ideal sport during pregnancy -swimming. It does not load joints, develops flexibility, does not cause trauma. Walking is well suited, doctors often recommend that amateur joggers replace jogging with fast walking from the second semester. You can also safely engage in any non-extreme dances, different kinds of gymnastics and yoga.
5
It is important not only to choose the sport, but alsocorrectly it to be engaged. You can even swim so that it can damage the fetus. It is necessary to breathe evenly and deeply during exercise, do not load yourself up before the appearance of dyspnea, do not hold your breath. Starting with the second semester, you must abandon the exercises lying on your back. The duration of training is also desirable to be reduced to 40-50 minutes. It is very important to do any warm-up before any physical activity, and finish the session with a small stretch.
Tip 5: How best to teach lessons
Doing homework for some children andtheir parents becomes a nightmare. But it's only necessary to work a little over the situation, the style of upbringing, and your child will become much more attentive and conscientious.
Instructions
1
Ensure complete silence. This is one of the most important points for which parents must answer. Accustom a child to what he should not do Lessons under the TV, music or noisy conversations. Arrange a lull in the whole apartment, this will help the kid to concentrate on assignments.
2
Give the student a personal place to worklessons. If it is not a whole room, then at least a corner in which everything will be necessary: a desk and chair that will fit the growth, a table lamp, a source of natural light.
3
Do not allow your child to be distracted by a computer, mobile phone or toys while doing homework. Teach him from the lower grades that all these classes should be postponed.
4
Share Lessons on several stages, which he will carry out withbreak for rest. The child should never sit for hours at a time. First, it is harmful to the body, secondly, attention will quickly dissipate, and the results will be deplorable. Every thirty to forty minutes, arrange a break, do a warm-up, let the baby eat an apple or chocolate.
5
Do not monitor the execution of tasks every minute. The error of the parents sitting next to the schoolboy during the time he does Lessons, is that they take away the opportunity to show independence, grow up, answering for their actions.
6
Do not allow the constant use of ready-made answers, this will lead to banal cheating. As a result, you will receive complete ignorance and misunderstanding of the material.
